ENDURANCE ATHLETES REQUIRE PROTEIN! Part I
Proteins are the building blocks needed for muscle growth and repair.
What is this episode about?
INTRO 0-5:40
Amy talks about her high school running days….and shares pictures! (scroll to bottom.)
Protein Basics
Food is medicine because it is biochemistry. Proteins are the building blocks for our bodies, required for many of their functions (not just building muscle).
There is a lot of nutrition information; be aware of who funds the studies and the information.
Where do we get protein? Animals and plants. Plant protein can be less bioavailable because it can be tied up in fiber and harder to digest.
How much protein do we need? Peter Attia, in his book Outlive: The Science and Art of Longevity, recommends 1.6 grams of protein per kg of weight per day at minimum.
How should we eat it? Spread it out throughout the day (vs all at one time).
Collagen—Take it with vitamin C 30 minutes before your workout for maximum benefits. Vitamin C helps you synthesize. Remember, heat breaks down vitamin C.
Homework: Take note of how much protein you eat, when, and the sources of your protein intake.
Source Links:
Becca McConville Sports Nutrition Specialist - https://beccamcconville.com
Specialty Nut Butters - Yon Bons link https://yonbons.com/
Whey protein recommendation by Amy Inman-Felton, RDN, LD: Designs by Health.
Clean label project recommendations for whey protein powders.
Specialty Nut Butters - Yon Bons link https://yonbons.com/
Research Articles
Yoshimura M, Aoba Y, Watari T, Momomura R, Watanabe K, Tomonaga A, Matsunaga M, Suda Y, Lee WY, Asai K, Yoshimura K, Nakagawa T, Yamamoto T, Yamaguchi H, Nagaoka I. Evaluation of the effect of a chicken comb extract-containing supplement on cartilage and bone metabolism in athletes. Exp Ther Med. 2012 Oct;4(4):577-580. doi: 10.3892/etm.2012.646. Epub 2012 Jul 24. PMID: 23170108; PMCID: PMC3501371.
Banaszek A, Townsend JR, Bender D, Vantrease WC, Marshall AC, Johnson KD. The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports (Basel). 2019 Jan 4;7(1):12. doi: 10.3390/sports7010012. PMID: 30621129; PMCID: PMC6358922.
Shanthakumar P, Klepacka J, Bains A, Chawla P, Dhull SB, Najda A. The Current Situation of Pea Protein and Its Application in the Food Industry. Molecules. 2022 Aug 22;27(16):5354. doi: 10.3390/molecules27165354. PMID: 36014591; PMCID: PMC9412838.
Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876-80. doi: 10.3945/jn.113.185280. Epub 2014 Jan 29. PMID: 24477298; PMCID: PMC4018950.
ommendation: Designs by Health.
A page from Coach Amy’s yellowing high school scrapbook.